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Thread: Hit a plateau, how do you get to next level?

  1. #1
    Wannabebig New Member
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    Hit a plateau, how do you get to next level?

    Hi all, hope everyone is having a good day.

    I have come for a little advice, any help, comments, suggestions greatly appreciated.

    Have been bodybuilding now, semi serious, for about 2.5 years. At start I was a slender 75kg. The last 6-12 months I have been training very hard and have reached a plateau of 90-92kg, which I have been stuck at for about 6 months. I train hard, mix up my routines, eat well, eat big, take all my recommended supplements & rest as much as I can. There is no problem with strength, im benching up to 120% of my own bodyweight & still gaining in strength overall, just slowed up on the size gains.

    Can anyone suggest what I should be doing to take it to the next level ? Do I need bigger supps, more calories, more cardio, shorter breaks, more days off etc ? Im lifting out of my skin, a friend told me the other night he thought my eyeball was going to pop out of its socket, so im lifting at the top of what my current strength will permit.

    Would love some advice on climbing over the hill, thanks in advance.

  2. #2
    moar nao fooz's Avatar
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    how many calories do you intake daily?
    19 5'7 235
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  3. #3
    Wannabebig New Member
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    I try to get 3500-5000 a day, eat 4-5 times a day + 2 shakes. I have seen such products as 'Super Weight Gainer' that contribute 1250 cals / serve, considering trying that.

  4. #4
    moar nao fooz's Avatar
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    I'm not to that experienced but.. i would say eat until you almost get sick. Your taking in alot of calories though... so i'm not really sure.. wait for a response from the other guys.
    19 5'7 235
    No Belt/Wraps
    Squat ATG: 335x5
    Bench: 315x2
    Dead: 420x4


    Journal:
    http://www.wannabebig.com/forums/sho...-He-wants-MOAR!\

  5. #5
    Grammar Nazi BG5150's Avatar
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    How much protein are you getting?
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  6. #6
    Wannabebig New Member
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    hmmm,

    4 eggs ( 15 g ea )
    2 shakes in milk ~ 70g
    + the rest from food, subway, chicken stirfry type meals

    have to be atleast 200g a day or more

  7. #7
    Senior Member
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    It's not that hard. If you're not gaining weight, you're not eating enough. Eat more.

  8. #8
    2008 World Champs! SMK41's Avatar
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    Quote Originally Posted by Notorious View Post
    It's not that hard. If you're not gaining weight, you're not eating enough. Eat more.
    Yeah that pretty much sums it up. The only way to gain weight is to eat more. You only need to worry about stuff like how much protein you are getting, if you are overtraining, if you are getting enough rest, etc if you ARE gaining weight but it's mostly in the form of fat and not muscle. Right now if you aren't putting on weight it's b/c you aren't eating enough. Try adding in an extra shake or an extra meal each day. Also if you are doing cardio maybe cut back on it a little bit.

    It's not that complicated.

    Eating more is what makes you gain weight.
    Lifting hard/heavy is what makes sure those gains are mostly muscle.
    Stefan
    Height: 6'4 - Weight: 235 lbs - Age: 31
    DL: 530 x 1
    Squat: 355 x 1
    Bench: 350 x 1

  9. #9
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    Have you been doing a BB routine? If you have, I'd personally recommend a powerlifting-style cycle for a couple of months. Seems to me that 1.2xbw for bench is pretty weak for 2.5 years of training. Would lead me to believe you can't get bigger because you simply cannot move enough weight at this time.

    Also for the eating/diet part...I highly recommend that you track everything you eat (hopfully you do already). Many times we think we're getting 4000 calories a day...when we're actually barely over 2000! heh. Maybe that's not you, but tracking your diet cannot possibly hurt...it can only help.

  10. #10
    Wannabebig New Member
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    thanks for all your replies.

    sounds like food food food is the key.

    110kg bench is pretty heavy for someone my size, Carl Web of the NQ Cowboys front row does 135kg @ hes 115kg, but ill try and up the punishment levels @ get that extra intake of calories.

    cheers.

  11. #11
    SchModerator ZenMonkey's Avatar
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    Quote Originally Posted by ridgey View Post
    thanks for all your replies.

    sounds like food food food is the key.

    110kg bench is pretty heavy for someone my size, Carl Web of the NQ Cowboys front row does 135kg @ hes 115kg, but ill try and up the punishment levels @ get that extra intake of calories.

    cheers.
    that analogy does not work for you
    Sarvamangalam!

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